Monday 15th - 30 minutes Recovery Run
| checked with Coach BenFP and he said it was ok to do a Runcommute as long as I took it easy. I had to becasue I had my laptop!
1:06:56 8'09/mi 8.21mi
Tuesday 16th - AM: 30 minutes Recovery Run // PM: RunClub
The boy slept well. Hurrah!
Half runcommute AM (35mins) / Jog to track
Track was 8x 800 off 80s 2:57, 2:55, 2:56, 2:55, 2:57, 2:58, 3:00, 2:59
I’m cool with that, though it’s more variable that I’d like. It was perfect conditions. The two people I was working off didn’t do the last 2 reps which made those feel harder.
13.74 miles all in
Wednesday 17th - Gym Session
Did NTC’s Runner Stability and core crush
Thursday 18th - 60 minutes Easy Run
Half buggy half solo + sports Massage. Hannah my sports massage legend says she can’t feel any scar tissue on plantar but my glute med and inner bit of hamstring is tight and calves too.
Buggy run 4.21mi 33:39 8:00/mi
Solo run 3.53mi, 27:31, 7:47/mi
Friday 19th - rest day and good friday
Went to church, hung out with friends, walked around Greenwich park. A good day.
Saturday 20th - 10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thought I started out strong, tanked it (pace-wise, effort is meant to stay threshold all the time) on the second rep and then hung on in the third. Turns out I got faster in each one!
1 = 6'34
3 = 6'15 (seems unlikely though it started uphill and then went down the other side
7.37mi 54:17 7:22/mi
Sunday 21st - S&C
Did NTC Glute and Hip Stregth and Quick Core Crush + stretching
Total miles: 37